June 8, 2020

Posted Jun 7th, 2020 in WOD

CROSSFIT

Warm Up
1:00 running on the spot
10 mountain climbers with twist
20 single leg hops/side
10 airplane push ups
10 tin man
5/5 single arm front squats
x 2 rounds

A. 2 sets
5e bull dogs
7/side front rack back step lunges

3 sets
7 back squats
Tempo 32X1

B. For time
20 d ball over shoulder
40 toes to bar
60 wall balls
80 kb swings
200 double unders

Cool Down
2:00 frog
1:00/side single leg forward fold

BURN

Warm Up
2 rounds
10 bootstrappers
10 sit ups
20 russian twist
:30 toe walk
:30 heel walk
:30 ankle rotate/side

Burn
WOD
21-18-16-12-9-6-3
DB Squats
200m run

CORE
20 v ups
4:00 hollow hold
*every break do 20 heel touches
20 V ups

FAMILY

Warm Up
2x
30 high knees
10 floor sweeps
30 side shuffles
10 squat with twist
6x [4 shoulder taps + push up]
20 alternating v ups

Sweat
For time (solo or with a friend)
20 burpee broad jumps
40 sit ups
60 bp thrusters
80 bp swings
200 skips

Challenge
Read a book for school or otherwise. Learn something new